Kumquat vs. Raspberries

Nutrition comparison of Kumquat and Raspberries


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of kumquat versus raspberries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in kumquat and raspberries:

  • Both raspberries and kumquat are high in Vitamin C and dietary fiber.
  • Kumquat has more riboflavin.
  • Kumquat is an excellent source of calcium.
  • Raspberry has 53% less sugar than kumquat.
Detailed nutritional comparison of kumquat and raspberries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Kumquat (Kumquats, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kumquat src
Image of Raspberries src

Calories and Carbs

calories

Raspberries and kumquat contain similar amounts of calories - raspberry has 52 calories per 100 grams and kumquat has 71 calories.

For macronutrient ratios, kumquat is similar to raspberries for protein, carbs and fat. Kumquat has a macronutrient ratio of 10:80:10 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kumquat Raspberries
Protein 10% 8%
Carbohydrates 80% 81%
Fat 10% 11%
Alcohol ~ ~

carbohydrates

Raspberries and kumquat contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and kumquat has 15.9g of carbohydrates.

dietary fiber

Both raspberries and kumquat are high in dietary fiber. is very similar to raspberry for dietary fiber - raspberry has 6.5g of dietary fiber per 100 grams and kumquat has 6.5g of dietary fiber.

sugar

Raspberry has 53% less sugar than kumquat - raspberry has 4.4g of sugar per 100 grams and kumquat has 9.4g of sugar.

Protein

protein

Raspberries and kumquat contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and kumquat has 1.9g of protein.

Fat

saturated fat

Both raspberries and kumquat are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and kumquat has 0.1g of saturated fat.

Vitamins

Vitamin C

Both raspberries and kumquat are high in Vitamin C. Kumquat has 68% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and kumquat has 43.9mg of Vitamin C.

Vitamin A

Raspberries and kumquat contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and kumquat has 15ug of Vitamin A.

Vitamin E

Raspberries and kumquat contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and kumquat has 0.15mg of Vitamin E.

Vitamin K

Raspberry has more Vitamin K than kumquat - raspberry has 7.8ug of Vitamin K per 100 grams and kumquat does not contain significant amounts.

The B Vitamins

Kumquat has more riboflavin. Both kumquat and raspberries contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.

Kumquat Raspberries
Thiamin 0.037 MG 0.032 MG
Riboflavin 0.09 MG 0.038 MG
Niacin 0.429 MG 0.598 MG
Pantothenic acid 0.208 MG 0.329 MG
Vitamin B6 0.036 MG 0.055 MG
Folate 17 UG 21 UG

Minerals

calcium

Kumquat is an excellent source of calcium and it has 148% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and kumquat has 62mg of calcium.

iron

Raspberries and kumquat contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and kumquat has 0.86mg of iron.

potassium

Raspberries and kumquat contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and kumquat has 186mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, kumquat has more apigenin than raspberry per 100 grams, however, raspberry contains more quercetin than kumquat per 100 grams.

Kumquat Raspberries
apigenin 21.87 mg ~
kaempferol ~ 0.06 mg
Quercetin ~ 1.05 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both kumquat and raspberries contain significant amounts of lutein + zeaxanthin.

Kumquat Raspberries
alpha-carotene 155 UG 16 UG
lutein + zeaxanthin 129 UG 136 UG
beta-carotene ~ 12 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than kumquat per 100 grams.

Kumquat Raspberries
alpha linoleic acid 0.047 G 0.126 G
Total 0.047 G 0.126 G

omega 6s

Comparing omega-6 fatty acids, raspberry has more linoleic acid than kumquat per 100 grams.

Kumquat Raspberries
linoleic acid 0.124 G 0.249 G
Total 0.124 G 0.249 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kumquat or Raspberries .

Note: The specific food items compared are: Kumquat (Kumquats, raw) and Raspberries (Raspberries, raw) .

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FAQ

Does raspberries or kumquat contain more calories in 100 grams?
Raspberries and kumquat contain similar amounts of calories - raspberry has 52 calories in 100g and kumquat has 71 calories.

Does raspberries or kumquat have more carbohydrates?
By weight, raspberries and kumquat contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and kumquat has 15.9g of carbohydrates.

Does raspberries or kumquat contain more calcium?
Kumquat is a rich source of calcium and it has 150% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and kumquat has 62mg of calcium.